This is a variation of our TikTok wrap base recipe. Our Mediterranean wrap variation makes for a quick, fresh, and flavor-packed lunch! This crispy, cheesy, veggie-loaded wrap is filled with creamy red pepper hummus, briny black olives, juicy tomatoes, crunchy cucumber, and a duo of mozzarella and feta cheeses – all wrapped up in a hearty whole wheat tortilla and toasted golden brown.
Must-Know Cooking Skills to Level Up Your Kitchen Game
Want to make this wrap like a pro? Brush up with these quick how-to videos:
Take it a step further with our Knife Skills 101 course, and you’ll be slicing and dicing like a seasoned chef in no time!
Culinary Tips for the Best Mediterranean Hummus Wrap
- Use a 10-12” tortilla to keep everything neatly tucked inside. If you go bigger, don’t skimp—add more filling!
- If the tortilla is hard, place it on a microwave safe plate, cover with a damp paper towel, and heat for 20-30 seconds until it folds easily.
- Keep an eye on the heat as your wrap cooks. Too hot, and the tortilla browns before the cheese gets gooey.
- Starting with room temperature or warm fillings helps everything heat through evenly and faster.
- Short on time? Give your assembled wrap a 30-second head start in the microwave to begin melting the cheese, then crisp it up in the pan.
Ingredient Swaps & Substitutions
- Whole Wheat Tortilla: You can use flour tortillas, but keep in mind they won’t provide the same whole grain benefits. Gluten free alternatives work as well!
- Red Pepper Hummus: Any hummus works—classic, roasted garlic, or even spicy.
- Olives: Kalamata or green olives add different flavor profiles.
- Tomatoes & Cucumber: Swap in roasted zucchini, bell peppers, or sun-dried tomatoes for variety.
- Cheese: Skip mozzarella for all-feta, or try goat cheese for a tangier twist.
Recipe Variations
- Add spinach or arugula for an extra veggie boost.
- Drizzle with tzatziki or Greek yogurt for creaminess.
- Sprinkle fresh herbs like oregano or basil for more Mediterranean flavor.
Looking for some TikTok wrap inspiration?
Try out our base recipe, take a look at our variations, and then have fun experimenting with your favorite ingredients to YOUR Taste!
Equipment Recommendations
You only need a few basics:
- Griddle or Skillet – for that golden crisp exterior.
- Measuring Spoons and Cups – precision makes a difference.
- Wide Turner/Spatula – makes flipping simple.
- Pastry Brush – to brush butter or oil on the griddle.
Want to upgrade your tools? Don’t miss our Essential Equipment Guide for all the must-haves!
Health Benefits of a Mediterranean Hummus Wrap
Whole Wheat Tortilla
Whole grains are a good source of fiber, B vitamins, vitamin E, trace minerals, and phytonutrients. Replacing refined grains (i.e., flour tortillas) with whole grains (i.e., whole wheat tortillas) may reduce the risk of developing chronic conditions such as heart disease, diabetes, and certain types of cancer.
Hummus
Made with chickpeas and extra virgin olive oil, hummus provides plant-based protein, fiber, and heart-healthy fats.
Olives
Rich in monounsaturated fats and antioxidants that may reduce inflammation.
Tomatoes & Cucumbers
High in vitamins, water, and phytonutrients. Tomatoes bring vitamin C and lycopene; cucumbers add hydration and potassium.
Cheese
Mozzarella and feta add calcium and protein. Use in moderation for flavor without excess saturated fat.
Explore our Ingredient Guide for more tips on choosing the freshest, most flavorful picks for your recipes. Because great ingredients = great food! 🌟🍴
Serving Suggestions for Mediterranean Wraps
Pair your hummus wrap with:
- Creamy tzatziki dip
- Roasted veggies or a simple side salad
- Fresh fruit for a sweet balance
- A sparkling water or iced herbal tea for refreshment
Learn how to build a healthy balanced meal with our Whole Life Plate, meal plan, and book!
Storage & Reheat Tips
Cool wraps completely, then store in an airtight container in the refrigerator for up to 5 days. Leftover wraps can also be frozen for up to 3 months. Wrap individual wraps in foil or plastic wrap, then place in a freezer-safe bag.
TikTok wraps taste best reheated on a griddle or skillet, or in the oven, but the microwave will work in a pinch.
Looking for recipes that feature hummus?
Check out these delicious options!
Share the Love – Leave Us a Review!
Unlike many other recipe blogs, we encourage you to tweak our recipes to suit your taste. Try it out, leave us a review, and tell us what changes you made! We love hearing how you make it your own.
FAQS
Is the Mediterranean Wrap Healthy?
Yes! This wrap starts with a fiber rich whole grain tortilla, and then is filled with heart healthy hummus, phytonutrient rich veggies, and a sprinkling of calcium rich cheese.
Can I Substitute Hummus or Tzatziki in This Wrap?
We used a roasted red pepper hummus for our wrap, but you could use any flavor. Tzatziki would also be a great option, but you would be missing out on some bean nutrition.
Is This Wrap Good for Weight Loss?
It can be! Whenever you are focusing on weight loss, fiber and protein are very important as they fill you up and keep you satisfied for longer. This wrap is filled with both!
Can I Make a Gluten-Free Mediterranean Wrap?
For sure! Substitute your favorite gluten-free wrap in place of the tortilla.
Mediterranean Hummus Wrap – TikTok Style
Ingredients
- 1 10-12" whole wheat tortilla
- 1 Tablespoon red pepper hummus
- 1 Tablespoon sliced black olives
- 1 Tablespoon diced tomatoes
- 1 Tablespoon diced cucumber
- 2 Tablespoons mozzarella cheese
- 2 Tablespoons feta cheese
Instructions
- Heat a 10” skillet over medium heat. Once the pan is hot, add oil.
- Make one vertical cut from the center of the tortilla to the edge.Spread hummus on the bottom left quarter. Place olives on the top left, tomatoes and cucumber on the top right, and cheeses on the bottom right.
- To fold the wrap, fold the bottom left corner up to cover the top left. Then, fold the top left over the top right, and finally down over the bottom right. Lightly press down.
- Brush a griddle or skillet with oil or melt butter. Once melted, add wrap. Cook until golden brown and toasty on one side and cheese is partially melted, ~2-3 minutes. Carefully flip and cook on the other side for 2-3 more minutes or until tortilla is golden brown and toasty on both sides and cheese is melted.
- Carefully remove wrap from pan. Enjoy!
